Swamp City WOD – Thu, Jul 6

Swamp City Fitness – Swamp City WOD

Warm Up

500M Row

10M Samson Stretch

10M Forward Scoops

10 Beat Swings

2 Slow and Lows

60 Jumping Jacks


Thor’s Routine Modified:

3 Rounds for Time:

100M KB Farmers Carry (70’s/53’s)

40 Sec Hang

10M Handstand Walk or Your Version of HS Work

12 DB Calf Raises (65’s/45’s)

12 DB Shoulder Shrugs (65’s/45’s)

12 Rubberband Finger Pulses

Metcon (Time)

4 Rounds for time:

10 Deadlifts (185/125)

2 Burpees Over Bar

20 Single Arm KB Snatches (44/35)

5 Strict Pull Ups

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